When you stretch, you learn about your body. Of course, you can gain knowledge of the inner workings of your body by studying anatomy, but there’s a vast difference between study and direct observation. Stretching is an analytic tool you can use to gain a deeper awareness of the range of motion of your muscles and joints.
Stretching Exercises
Get to know your muscles and joints
Through regular stretching, you become aware of the location and range of movement of your joints, muscles, and tendons.
When you stretch, you automatically improve your direct perception of all the various parts of your body without having to visualize or think about them.
Each joint is moved by two opposing groups of muscles: flexors and extensors. When, for example, you straighten your elbow, the extensors shorten behind, and the flexors stretch in front. When you bend your elbow, the flexors shorten, and the extensors stretch. It's like a tug-of-war; one team gains what the other loses. In short, muscles work joints in opposing yet complementary paired groups. When one group is shortening, the other is stretching.
To determine which muscles in your body are active and which are passive in any movement, simply resist the movement. The active muscles will contract, and the passive ones will go limp. If you resist bending your elbow, for instance, your biceps will tighten and your triceps will go limp. And if you try to straighten your elbow and resist the movement, your triceps will harden and your biceps will soften.
Flexibility Test
An excellent way to start flexibility training is by doing a basic flexibility test. Repeat the test every month or so to monitor your progress. Here are a few standard methods to assess your flexibility.
Sit and reach flexibility test
This test measures the flexibility of your hamstrings and lower back. Sit on the floor with your legs extended straight in front of you. Reach forward with both hands, sliding them along your legs. Measure the distance you can reach beyond your toes.
Wrist flexibility test
This test measures the flexibility of your wrists. Sit on your hands and knees, and then rotate your hands so they face you. Next, slowly lean back as far as you can. Measure the angle of your arms to the ground. Generally, anything above 90° is considered good.
Hamstring flexibility test
Lie on your back. Push your lower back into the ground. (This step is crucial because it excludes the lower back. You are only stretching your hamstrings.) Raise one leg and observe the angle. Normal hamstring flexibility is 80° to 90°. Both legs should be equal in flexibility.
Ten-minute flexibility routine
We've been told over and over again that regular stretching is important for our muscles and joints, but most of us find stretching a bit boring. Well, here's a delightful sequence of 10 stretches you can do in under 10 minutes or 11 minutes if you include a quick one-minute warm-up before starting. These stretches are suitable for beginners, the unfit, and the elderly.
Neck stretch
There are many variations to this stretch so you can play around and experiment. Look straight ahead. Place one hand somewhere on your head, and then slowly push or pull your head in one direction while resisting with your neck muscles. Do this for about 10 seconds each in various directions - left, right, front, back, up, and down. Notice which muscles in your neck and head tense up and which relax.
Shoulder stretch
Extend one arm across your chest and gently pull it closer to your body with your other arm. First, relax your passive arm and give it a good stretch. Then resist the stretch, noticing which muscle groups tighten and which loosen up. After about 30 seconds switch sides.
Triceps stretch
This popular stretch loosens the neck, shoulders, back, and triceps. To do it bend your right elbow and then reach down and touch the top middle of your back. Grasp your right arm just below the elbow, and pull your elbow down and toward your head. Resist the stretch to notice which muscles become stiff and which become flaccid. Hold for 30 seconds and repeat on the other side.
Forward Fold
Stand with your feet hip-width apart and slowly bend forward from your hips, reaching towards your toes. Relax your head and neck. Hold for 30 seconds. This stretch targets the muscles in the posterior chain, including the hamstrings, lower back, calves, and glutes.
The standing half-calf stretch
Place your hands against a wall and step back with one foot. Turn the toes of your back foot slightly inward, and make sure to keep both feet flat on the ground. Lean forward, keeping your back straight, until you feel the stretch in the calf of the back leg. Hold for 30 seconds and then change sides.
Butterfly Stretch
Sit on the floor, bend your knees, and bring your soles together. Hold your ankles or feet with your hands, whichever is more comfortable for you. Keeping your spine straight gently press your knees down toward the floor using your elbows. Resist the pressure from elbows and observe which muscles in your inner thighs and groin area tense up or relax. Hold the stretch for about 30 seconds while maintaining a relaxed breathing pattern.
Seated Spinal Twist
Sit with your legs extended in front of you. Bend one knee and place the foot outside the opposite knee. Twist your torso to the side, using your opposite arm to hook around your bent leg for support. Hold for 30 seconds on each side.
The child’s pose
This calming and relaxing pose stretches the back, hips, and thighs. Sit on your heels and then slowly lower your torso forward until your forehead is resting on the ground. You can either rest your arms alongside your body or reach them forward, palms facing down. Stay in this position for as long as you want to.
I’m Dr. Rodger Douglas, DMH, a South African-born homeopath now based in Osaka, Japan. With a psychology degree from Nelson Mandela University and a diploma from the Hahnemann College of Heilkunst, I specialize in holistic care for fibromyalgia. I serve clients by phone or video across the US, Canada, the UK, and beyond, shipping remedies directly from Japan.